August 9, 2018

8/9

Warm-up
Dynamic warm up
Metcon (No Measure)
"Jacked and tan"
30 Minute EMOM
1) Bench press x 6-8 (moderate loading)
2) 5 Pull ups + 10 Ring rows
3) 10 Bicep Curls + 10 Tricep extensions
4) :45 Plank hold
5) Run 200m

*Team up with some people and start at different stations
Cool Down
10-15 minutes of Coach led mobility work

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